Am I running too many miles?

*went out sub18 (3:35)

You tried for 10% improvement over your personal best in 2 months while having the flu and you're surprised you couldn't hold the pace? And you haven't been running 100mpw for those two months, you ran 100mpw once? Your expectations for improvement sound unrealistic.

Damn that is a lot of mileage you must love bragging at cocktail parties about your mileage. It's not all about mileage it's about quality miles.

Here are my questions:

1. how many races did you run during this period?

2. What were your times and how much have you improved (or declined) in that period?

Read Jack Daniel's theory on the "Law of Diminishing Returns" and you might decide to curb your mileage.

For those that do not want to read the section I'm referring to........the bulk of your improvement comes with initial increases of mileage/intensity you very quickly get to the point where your improvements are marginal but your probably of injury increases significantly and if you push it out further you will find that by increasing mileage/intensity your performance will decline.

You are a recreational runner what are you trying to prove here?

Jack Daniels talks about "doing the minimum amount of work to achieve the desired results."

Stop pounding the pavement needlessly.

You are not "running 100mpw". You ran 100 miles one week. Which is nice, but the two are not the same.

Hey thanks for your reply. Well I wasn't really surprised, I had planned to drop out if I couldn't hold it but you're right my expectations must be too high, what's realistic in 2 months from 18:29? It's just I usually drop like 30 seconds.

That is my question, I've only done it for 1 week, have I arrived at 100mpw too fast? I didn't say I've ran 100mpw for the last two months, I listed my build up and you can see I've jumped to 80 then 90 now 100. I just wanna know if I'm currently doing too many miles for the paces that I run? Should 100mpw be reserved for faster runners or will it make slow runners become faster once they've held it?

I don't have the book but I feel better doing higher mileage especially in doubles, I recover faster with more running and feel less injury prone.

I just want to be fast, I love running I love putting the miles in and all the fast guys run 100mpw so I need to? I know some people run sub15 off 40-70mpw but I have the idea that it's better to build up the mileage then let the paces come naturally? It's nice to know you don't have to worry about building miles.

This is my improvement. The races are all my PBs, anything else is an easy run, tempo or a tempo that got out of hand. Oh yeah I know I said I've been running since June 2015 but it was more September 2014 but I got injured from a bad shoe, had to have 8 weeks off. I was ready to go sub20 but basically had to start all over again from 3mpw. If I hadn't of gotten injured I'd be much fitter now.

You say stop pounding the pavement needlessly but it wasn't for no reason, it was to build to 100mpw, that was the reason. I'm way way stronger now because of all the miles I put in. When I held 80 I was getting faster and my workouts were getting really good but I thought why do 80 when I could shoot for 100. Is it okay to run 100 with the paces I run?

08/10/2016 346 32 20:49 62.05%

01/10/2016 345 10 18:46 68.83%

24/09/2016 344 9 18:54 68.34%

03/09/2016 341 11 18:57 68.16%

27/08/2016 340 25 20:38 62.60%

06/08/2016 337 7 18:30 69.82% PB

25/06/2016 331 19 19:24 66.49%

18/06/2016 330 7 19:21 66.67%

04/06/2016 328 52 21:41 59.49%

28/05/2016 327 13 18:51 68.44% PB

21/05/2016 326 19 19:53 64.88%

14/05/2016 325 45 21:53 58.95%

07/05/2016 324 82 22:55 56.29%

30/04/2016 323 54 21:48 59.17%

23/04/2016 322 13 19:04 67.66% PB

16/04/2016 321 62 23:03 55.97%

09/04/2016 320 15 19:50 65.04%

26/03/2016 318 12 19:19 66.78% PB

19/03/2016 317 31 20:53 61.77%

12/03/2016 316 32 20:10 63.97%

20/02/2016 313 18 20:05 64.23%

06/02/2016 311 32 20:15 63.70%

19/12/2015 303 14 19:57 64.66% PB

03/10/2015 292 25 20:36 62.62% PB

05/09/2015 288 28 20:56 61.62%

15/08/2015 285 30 20:51 61.87%

01/08/2015 283 25 20:52 61.82%

25/07/2015 282 28 21:28 60.09%

18/04/2015 268 180 25:14 51.12%

11/04/2015 267 45 21:59 58.68%

04/04/2015 266 91 22:58 56.17%

21/03/2015 264 25 20:39 62.47% PB

14/03/2015 263 35 20:54 61.72%

07/03/2015 262 48 21:28 60.09%

24/01/2015 256 16 20:41 62.37% PB

17/01/2015 255 55 22:04 58.46%

03/01/2015 253 46 21:27 60.14%

25/12/2014 251 25 21:29 60.05%

06/12/2014 248 43 20:47 62.07% PB

29/11/2014 247 66 23:18 55.36% PB

13/09/2014 236 102 23:45 54.32%

I get that but I am running 100mpw currently, halfway on my 2nd week now and I plan to hold at 100. I've been building miles all year and now I've hit 100 I won't have the stress of building and can recover faster and focus on my workouts and paces. I have no idea if this is a good idea. To rephrase the question, if I hold 100mpw is that too many miles for me?

Your mileage is all over the place. "Consistency is key." There's a reason why that adage exists. If you need to take every 4th week as a cutback of about 50%, you're doing too much. I'd say to try to focus on 75-85 consistently for a number of months and see where you are then. Are you training for a marathon?

Keep at it. Your body will adapt and you will see race time improve. You will see gains but to keep seeing this increase you will want to start adding some intensity.

After a few more weeks at 100, you could drop down to about 80-85 and some workouts, slowly. Those 100 mile weeks are making you a stronger runner.

Don't be scared to take a lower mileage week just to recover some before continuing with 100 mpw.

browski wrote:

Your mileage is all over the place. "Consistency is key." There's a reason why that adage exists. If you need to take every 4th week as a cutback of about 50%, you're doing too much. I'd say to try to focus on 75-85 consistently for a number of months and see where you are then. Are you training for a marathon?

Yeah my mileage got a bit screwed up lately but it's not because of the mileage itself. I was consistent still by running doubles and running everyday. I cut back 50% because I thought that was correct? I felt fine, I didn't have to cut back I was just trying to train smart. Then I got the flu off my friend which messed up my mileage. I could of ran 100 when I ran 90 but I missed two of my 5 mile doubles because I was spending time with a friend. I would of been at 100 for the last 3 weeks if I didn't get a stone bruise that took ages to heal. Otherwise I would of stayed at 75-80 but I know I can handle 100 as it feels like 80 used to. I should run 100 if I can right? Also if I need to I can take a day off and still run 85mpw on my 100 schedule.

I'm not training for a marathon, I've never raced over 5K. I don't see the point in a Marathon when my 5K PB is so slow. I don't wanna run a slow marathon, I need to be top 5.

Wait...was your 100mpw the same week you ran your race? Also could be a reason you failed.

PBs come easily early in training and get harder the longer you're working at it. if you've been running for a couple years I definitely wouldn't be looking for >5% in a cycle. there is no magic about hitting 100mpw once. it's more about getting in consistent work over time for improvement. 100 is just a nice round number people say.

joho wrote:

Keep at it. Your body will adapt and you will see race time improve. You will see gains but to keep seeing this increase you will want to start adding some intensity.

After a few more weeks at 100, you could drop down to about 80-85 and some workouts, slowly. Those 100 mile weeks are making you a stronger runner.

Don't be scared to take a lower mileage week just to recover some before continuing with 100 mpw.

That's good to hear. I was thinking I'm too slow to shoot for high mileage, I read all mixed opinions on here. I know I could drop to 60 and just aim to smash my paces and get fitter but I want to have faith in high mileage.

Why drop to 80 to do workouts? Won't the workouts just be better once I get used to my weekly mileage? It sounds like periodization which I don't know much about, isn't that just for the Olympics/very important races? It would be nice to win my local marathon one year, I'd periodize for that but right now I just need to get fast.

Mt. Runmore wrote:

Wait...was your 100mpw the same week you ran your race? Also could be a reason you failed.

PBs come easily early in training and get harder the longer you're working at it. if you've been running for a couple years I definitely wouldn't be looking for >5% in a cycle. there is no magic about hitting 100mpw once. it's more about getting in consistent work over time for improvement. 100 is just a nice round number people say.

Nah man it was the same week I had flu and had to have 4 days off. I guess I'll just have to see if the mileage pays off eventually. Do you think I'm reaching my limit then? I went out with a sub16 5K guy one time and I didn't last long but it still felt like jogging, I could run that pace if I was fit enough to hold it. Everytime I've gotten a PB I've bumped mileage, it's my understanding that high mileage doesn't make you faster it just makes you stronger. So then you can train harder for longer. I might be faster sooner if I had held 70 and ran more quality miles. If I had gotten in consistent work like you say.

Yeah it is just a number, but it's a number that all the pros seem to hover around. I've seen elites on Strava write things like "100mpw, back in the game!" Eventually I'd like to run above 100.

That's a lot of miles for someone who just runs parkrun! You are clearly very motivated. Sounds like you are a bit obsessed with there number 100 as a sort of magical figure. I don't think it's necessary for you to be running so much to get those times though. I'm running 18:30s off 30mpw (37,m, 6'3",180lb)

Do a marathon and not a little parkrun.all that training for a parkrun.U have enough aerobic work done to run a good marathon

value wrote:

Do a marathon and not a little parkrun.all that training for a parkrun.U have enough aerobic work done to run a good marathon

Nobody wants to waste their youth training for a race they can only do one every 3-6 months.

You should also not be worried about 2 weeks of 100 miles doing poorly, just like when you started with 30MPW and struggled until you go into shape you'll take a few weeks to get into proper training shape with 100MPW.

100 miles a week is way too much for you. Focus more on quality, less on quantity.

I'm 5 foot 9 and I weigh nearly 170 pounds; I run no more than 15miles a week; yet I can run under 18 minutes in a 5k...

Youth my bollox.He is 29 now.Waste what?He has been doing high mileage weeks for the last number of months in case u hadn't noticed.Try reading his posts.

Don't milers run higher than this? I know it's just a 5K but I want it to be a fast 5K. It would be awesome to win my local marathon though!

Yeah I'm obsessed with it, I just want the best training possible and I know the Africans run over 100. I'm 110% motivated, I'll train in any weather and do anything it takes to run faster. That's really good you run only 35mpw how long have you been doing that for to get 18:30s? You don't want to run higher than 35? We are the same body type, do you think you could get down to 155lb? I'm 177 but I know my best times will come when I'm under 160lb.

I will next September maybe. I've never raced further or shorter than 5K so I don't know what distance I prefer. The 5K is mostly aerobic so why not get in more aerobic work? I am more impressed with a fast 5K than a marathon (unless it's a sub 2:20 marathon). Though if I trained for a fast marathon my 5K would be fast enough for a hobby jogger I guess...

I think you're right, I remember when 6 miles used to be my long run. I just did 100mpw and the 10 milers are starting to feel like 8 used to. 17 mile runs I am doing them with a 6 mile tempo now. I think now I've reached 100 I don't have to have a new week where I have to run new added miles so I'll recover faster. I'm just worried is it too much too soon? Or is it okay since I'm 29 and not a HS kid?

I'm doing quality too though. 6-7 1KM intervals or 4 sets of 400x4, 17 mile LR with 6 mile tempo, 3m tempo + 2 mile tempo. I ran 2km intervals at 3:30 pace today when I was meant to be on recovery run cause I got carried away.

Wow I couldn't imagine running 15mpw and going under 18:00. When I was running 15mpw I couldn't even break 20:30. You are way more talented than I am. What is your 5K PR and what quality do you do?

Hey I'm not that old! Though soon I will be an older man so that's why I'm jumping into high mileage, I don't have time to play the patience game. If I started at 18 I would take way longer. Man I wish I found running earlier instead of wasting 12 years skateboarding. Such a waste :(